If you are not one of the few lucky people who can eat whatever they want and still look and feel healthy, finding the correct diet or the right amount of calories to consume can be a challenge. A quick search on the internet will show you more eating plans and diets than you can count. Whether it’s the vegetarian diet, fruit diet, DASH diet, Mediterranean diet, or some other form of “barely enjoying your meal” diet, finding your specific eating plan can be exhausting. One of the most searched diet is the 1200 calorie diet. This seems like a special number for those interested in losing weight. According to many registered dietitians 1200 calories is the lowest amount of calories needed for the average person to lose weight and not compromise your health. There are many reasons why this should not be your end all be all health plan.

First off, most people aren’t “average”. Age, weight, and exercise ability all play a huge part in a proper eating plan. Calories are needed to give you the energy to function throughout the day and even lose the weight you are self-conscious about. Common sense also tells us that a man who is 6 feet tall needs more calories than your grandmother who is 5 feet tall. According to the Dietary Guidelines for Americans, women require 1,800-2,400 calories per day and men need 2,000-3,200. This is a big variance just between sexes. When you add in age, exercise ability and your starting weight, 1,200 calories may not be a smart go-to starting number. A simple plan starts with getting all of the required foods you need from all of the food groups in order to stay and feel healthy. Manage a consistent number of calories for a few weeks, monitor your weight and adjust from there. If you consume too few of calories your body will slow down fearing it’s starving and the weight won’t come off. This usually ends up in a yo-yo diet and you feel worse. Bottom line, use common sense and give your body the fuel it needs and the healthy you will follow.

When it comes to brain health, diet and exercise are two of the most important ways to improve what you have to work with. In terms of diet, go green. Adding leafy green vegetables, such as kale, spinach, and collard greens have been a few of the most widely suggested foods for brain health. According to recent research at a Chicago university, certain nutrients including Vitamin K, folate and lutein show the most brain boosting and anti-aging effects. However, getting these nutrients in food form is always the most beneficial. Eating real foods provides a good balance of nutrients that can’t be had in pill form. Many leafy greens are best absorbed with a quality fat such as salad dressing.

A total of 960 adults ranging in age from 58-99 answered questions about their lifestyle along with memory and mental skills tests. Those people who ate the most leafy greens, equal to one serving everyday, showed a much slower mental decline versus their peers who rarely ate any greens. This resulted in 11 years of aging for those who did not partake in the green stuff. This doesn’t mean that you have to eat green grass or veggies straight from the garden. Many greens such as kale or spinach provide more vitamin E if they are cooked. Either way, the point is to consume at least 1 cup of green vegetables everyday. This will not only boost brain health, it will keep you regular and your heart will thank you as well. If you have a hard time getting in the daily dose of green vitamins you need, try to add a quality transdermal skin patch that provides your body with Vitamin K, D and all of the vital antioxidants that makes your body run on all cylinders. Throw in 30 minutes of exercise daily and you will be on your way to a happy and healthy new year!

Being overweight or just out of shape is hard enough on its own, but finding an exercise program paired with a good eating plan can feel downright impossible at times.

Where to start and what to start with is a very scary place to be for many people. The upside to all of this is, a rocket scientist is not needed to get you in great shape and feeling your best. Weight loss along with cardio and weight training are the three main ingredients for a better you. Cardio, or aerobic exercise gets you going and causes your heart to pump oxygen throughout your body. Resistance training or weight training is another great addition to help boost memory ,improve balance, strengthen muscles and bones while burning calories. If you put these two types of exercises together, the results can be amazing.

Recently a study involving 160 older obese adults was performed. Researchers were trying to pinpoint which exercises would preserve the most muscle and bone mass, lose weight and reduce frailty. Participants engaged in cardio, weights, or a combination of both. After 6 months of training and recording results, the findings were amazing. While everyone who exercised boosted health in some way, the combination group made the biggest strides toward a happy and healthy life. Strength was increased significantly in the combination group and body weight decreased by 9 percent. Lean muscle mass decreased the least in the combo group as well. This shows that performing cardio plus a resistance training program to your day will keep you strong, lean and focused. These changes not only help you in the gym or during your home exercise routine, they give you the ammunition you need to live a healthy and fruitful life for years to come.

Our digestive system is a powerful working piece of machinery. If you are one of the more fortunate, you don’t even give it a second thought. Eat food, it does its thing and waste comes out. Unfortunately, not everyone is so lucky. Many issues can pop up in your digestive life that can cause real problems for everyday eating.

One of the most common is acid reflux. Whether you ate too much food or that greasy cheeseburger is not agreeing with you, heartburn can be a real hassle. Most times watching the types of food you eat can eliminate acid problems. However, a more serious problem called GERD, a more chronic type of acid reflux issue, can be more difficult to control. IBS or irritable bowel syndrome is another more serious type of digestive issue. This can often begin in our teens and is twice as likely to affect women versus men. This can cause nausea, cramps, constipation, and diarrhea. The good thing is IBS can be controlled with lifestyle changes and medications.

The best place to start is with a healthy clean diet. Making sure you consume plenty of fruits and vegetables along with quality grains, lean protein, such as chicken & fish. If at all possible avoid high fat food, processed foods and junk food. These can all trigger very bad symptoms of GERD or IBS. Pay attention to how your body is feeling and what your body needs versus what you think you want. Maintaining a consistent diet of healthy foods will keep digestive discomfort at bay. Adding quality transdermal skin patches for that extra boost of vitamins, omega fatty acids and sleep are also just a few things that will keep you on the “feel good” track of life. Health and fitness doesn’t have to be an obstacle. With a little common sense, daily exercise, good food and supplemental health boosters, living a quality life can be as easy as making the right decisions.

For most of you who are not serious athletes but still want to be fit, feel good and wear your favorite clothes, going to the gym to workout can be rather intimidating. Seeing the rows of treadmills, steppers and weight machines can make you want to run back home and hide on the couch. Fortunately, many of the best types of exercises for your overall health don’t even require you going to the gym. These ways of getting fit can and will do amazing things for your well being. They will improve strength,keep weight under control, boost memory and improve balance all while making you happy and look great. Regardless of your age or fitness level, these few exercises can get you in shape and help to ward off illnesses and disease.

Swimming should probably be known as the perfect workout. Water supports your body and painful joints but let’s you move freely while getting in shape. This is also a great mental health booster and overall muscle toner.

Strength training is not just about getting huge. Don’t believe all the gossip and hearsay. Weight training burns a large amount of calories while strengthening muscles and bones. Balance is improved along with focus and flexibility.

These are only a few of the most common and effective ways to start your journey to better health. It does’t take fancy machines and trendy clothes to get the job done. You just need a little know-how, want-to and determination to reach a lifelong goal of health and well-being.

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